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1
Sagittarius Horoscope for Wednesday, May 6, 2015

Thursday, May 7, 2015 - If you have been lax at work recently, it's time to reassess your priorities before continuing in your old ways. Although you want to put your life back in order, you could overcompensate and take on too much in order to prove your good intentions. However, the ambitious Capricorn Moon helps you plan your schedule with efficiency in mind. Make your energy last longer by taking a more methodical approach. Managing your time wisely allows you to work less and accomplish more.

2
Protein Cycling for Compensatory Growth

Protein change theory states that in order to see an impact from increasing protein intake, you have to increase protein to a sufficient extent beyond what is habitually eaten. The average change in habitual protein intake in studies showing higher protein to be effective was +59.5% above normal versus +6.5% above normal in studies showing no ef ect of increased protein. In other words, increasing protein intake by ~10% will do nothing for you. Increase it by at least 50%, however, and you will see an increase in protein deposition. Another thing that we can gather from protein studies is that just because you are eating a relatively high amount of protein already doesn’t mean you’re getting all the anabolic potential from that protein. Your body will adapt to high protein intake by increasing the amount of protein you lose each night. If this were not true, you would continue to grow and grow just from protein alone.

3
3 Top Exercises for Digging a 'Drainage Ditch' Back

This is not just a glute and hamstring exercise, this is also a great way to strengthen the musculature of the back. To perform the RDL start in a standing position with feet shoulder width apart and knees in a slight bend (10-15 degrees) Hands should be slightly wider than shoulder width apart. You want a slight arch in your back, chest up, and scapulae retracted.  This position must be kept throughout the entire lift. Take a breath and tighten your abs and lower back. Then push your hips back as you lower the bar, keeping it close to your body. Your weight should be on your heels and your initial back arch and degree of knee bend should remain constant. Continue lowering the bar close to your body until right before you reach the point where you can’t hold your arched back position any longer. Reverse the direction of the bar by squeezing your glutes and pushing your hips through.

4
Couple found guilty of having sex on Florida beach

A jury Monday found a couple guilty of having sex on Bradenton Beach after only 15 minutes of deliberation.

5
Five Meals That Shrink Your Gut and Get You Cut

Sure, eating healthy whole foods is the first step toward burning off your belly . But to lose fat you simply must create a calorie deficit—that is, take in fewer calories than you burn. Fortunately, low-cal meals—despite the dire-sounding name—aren’t all lettuce wraps and rice cakes. In fact, when you sub these breakfast, lunch, and dinner recipes, including beef chili and chicken cacciatore, you’ll be shocked that each comes in at 500 calories or less. Call it sorcery, nutrition savvy, or just plain fitness smarts. Just don’t call it a diet.

6
The 10 Most Underrated Strength-Building Tips - Bodybuilding.com

Strength is a skill. You're strongest when you're fresh, so do the heaviest, most demanding exercises early in your workout. Of course, these movements are always multijoint in nature, like rows, presses, squats, and pulls. These movements build the most strength, require the heaviest loads lifted, and demand the highest levels of coordination. You'll derive the greatest benefit and yield the best performance by putting these important core movements first in your workouts.

7
Four 5-Minute Circuits for a Six-Pack

Your abs don't need much more than a clean diet and a quick beating in the gym from time to time. In fact, carving out a six-pack can be done with the compound moves you're already doing to build your chest, back, shoulders, and legs. These four routines will save time and combine the concept of isolating the abs, and hitting them with big complex moves. Add these routines to your big muscle days.

8
10 Foods That Fight Fatigue

“We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says Jim White, R.D., owner of Jim White Fitness in Virginia. “Get rid of this idea of a quick fix.” Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.

9
Training Style: Push-Pull

If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.

10
T NATION on Twitter

"All the old-timers have put their time in with 20-rep squats." Info: https://www.t-nation.com/training/10-things-every-lifter-should-try … pic.twitter.com/367El8HsV6

11
12 Signs You're Overtraining

As a Men’s Fitness reader, you take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

12
Bigger Lifts, Bigger Muscle

This is a pretty easy one. The S.A.I.D. principle stands for “Specific Adaptation to Imposed Demands.” Simply put, when you’re squatting a heavy bar with 300lbs on it, your body can either get its ass kicked by the weight, or it can adapt. It adapts by building muscle, increasing bone density, and adding strength so that it can begin to meet the demands of the loaded barbell. The S.A.I.D. principle is another way bodies build muscle. 

13
T NATION on Twitter

Bacon. See also "bacon." Have we mentioned bacon? Check this out: https://www.t-nation.com/diet-fat-loss/10-ways-to-un-suck-diet-food … (PS: Bacon!) pic.twitter.com/IOPJfSOqiI

14
Classic Workouts

That place, of course, was Gold’s Gym, and the story of how these men and a handful of others helped turn it into the epicenter of bodybuilding reads like one of the screenplays piled atop a movie exec’s desk just a few miles inland.

15
FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

16
Bikini Highlights from the 2015 Pittsburgh Pro

Watch the best moments of the Bikini division at the 2015 IFBB Pittsburgh Pro.

17
9 Healthy Ways To Lose Weight - Bodybuilding.com

Lmao i love how being in a caloric deficit isn't included. So if i do all these things, and eliminate foods i like to eat, and eat at a caloric surplus, i'll lose weight right? Soooo many studies to back up caloric intake and macronutrient break down. And so little evidence that eliminating dairy and bread will help you lose weight, or sugar, in the end it is all glucose. If you eliminate dairy and gluten (and don't track calories) you will lose weight because you are eating less calories. If you eliminated sweet potatoes, brown rice, chicken, and vegetables, you would lose weight too.

18
18 Easy Paleo Diet Recipes

With its attention to lean proteins and fresh produce, you don’t have to be on the full Paleo plan to reap the diet's rewards. Time to get cooking.

19
The Hangover Workout: Leg Day

Maybe you went out last night, maybe you didn't. It's happened to all of us--one too many. Maybe you didn't eat enough, or you were dehydrated... Yeah, that's it. But sure enough, you've got a bit of a rumble in the stomach and a drummer in your head.

20
10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder definition...read on.

21
Bulletproof Your Body: The Ultimate Warm-Up

You make or break your workout before it starts: before you grab that barbell and before you pile on the plates, you need to warm up your body to perform your best every time. But is your warm-up helping you reach your full potential? Better still, is it “bulletproofing” your body to resist aches and injuries?

22
10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

23
elitefts.com - The Second Powerlifting Experience PROMO #PLEXP2

elitefts.com - The Second Powerlifting Experience PROMO #PLEXP2

24
Extreme Eats

For those who just want to get down to business, cut to the chase, and build muscle, the world of bodybuilding nutrition can be a daunting place. Even with the greatest dietary supplements, pre-workout elixirs, hormone boosters, pump enhancers, and secret formulas that promise the world, absolutely nothing will ever substitute for proper eating. When it comes to building extreme muscle, there are some fundamental rules I teach. Here’s a sample of five rules I consider golden. 1. Eat Frequently If extreme muscle building was all about what you eat and not when you eat it, then bodybuilding for serious brawn would be easy and you could get it all out of the way with one big meal each day. Just eat half a cow and your biceps would blow up. But this is clearly not the case. In fact, when you eat may be as important, if not more important, than what you eat.
 One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle.

25
T NATION on Twitter

"I don't have time. I make time." - Mark Dugdale https://www.t-nation.com/videos/mark-dugdale-i-go-to-war … pic.twitter.com/xIOnNIziTb

26
The Supercharged Fat-Loss Circuit

The before-you-booze Cinco de Mayo full-body fat-burning circuit.

27
Why You’re Attracted to Women Who Look Like Your Mom

Your wife or girlfriend probably shares some close similarities with the first woman you ever fell in love with: your mother. Researchers in Finland recruited 70 men and women and compared the face of each person’s spouse to the participant’s opposite-sex parent. The absolutely horrifying results: While the women’s husbands looked nothing like their fathers, the men were likely to end up with women who “significantly” resembled their moms, says Urszula Marcinkowska, Ph.D., an evolutionary psychologist at the University of Turku. (You may now vomit.) That’s the bad news. The silver lining? There’s nothing unnatural about being attracted to women who resemble your mother, Marcinkowska says. Here’s why: Evolution and natural selection have pre-programmed you to seek out partners who come from your same species group. And since your earliest and closest contact is with your mother, she becomes the template you seek out, Marcinkowska explains. Fathers—no matter how dedicated and present—simply don’t leave the same type of imprint on their daughter’s mate preferences, Marcinkowska adds.

28
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

29
Back to Basics: Revisiting the Three Most Powerful Workout Moves

Although that's where most of us tend to start, as we become more exeprienced and better aquainted with the weight room, there's a tendancy to shift away from the basics in favor of more complicated, muscle group-specific moves. But there are a few good reasons to take a step back and revisit these classic exercises: If you base your workout routine around these core moves, eat clean and throw some sprints in the mix, you're be rewarded with higher testosterone levels, a fired-up metabolism and muscles that flare.

30
Project Flex Camp Ticket May 30-31st

IFBB Pro Flex Lewis presents the first  PROJECT FLEX  exclusive 2-day camp, presented by BSN will be hosted May 30-31st at the warehouse in Boca Raton, FL. This flextraordinary experience will allow campers to spend the day with Flex, learning about his story, his principles for success, nutrition, training and much more.

31
Count by 5’s to Build Your Thighs

Squats are the king of leg exercises. It’s a natural body movement that incorporates flexion at all major lower body joints, causing max overload of the major muscles of the body. Increasing your squat strength will result in greater development throughout your entire lower body. Use the tried and true 5X5 method and focus on increasing weight each session to maximize this movement.

32
The Best Barbell Only Shoulder Workout

The clean and press is frequently called the most functional exercise of all, because it works every last muscle in your body to perform a basic movement pattern—picking something up and raising it overhead. The high pull isn’t done with heavy weights, but the speed you perform it at recruits all the biggest and strongest muscle fibers. Note that we’re also having you perform it with an extra-wide snatch grip. This makes the move easier on your shoulder joints, so you don’t inadvertently break them while you’re trying to build the muscle that surrounds them.

33
Elliott Hulse & Z: StrongMan Training & Life Talk - Zach Even-Esh

Zach you directly mention it. Yourself and Elliott demonstrate it with your actions. The respective journeys you’ve been on. It really resonates with me as I’m just starting out on my journey in this industry. Hustling for clients, hustling to make something of an income to pour back into ideas, books, equipment. Hustling to learn and grow by looking at an example such as yourself. I really appreciate what you do mate, and how you do it. Thanks from the depths of my heart. All the way from Down Under.

34
The Triple H Workout

Triple H usually trains four days per
 week, performing two heavy workouts (max-effort upper and lower body) and two lighter ones focused either on speed or reps, depending on his goals. “Even though the matches are rehearsed,” says Triple H’s trainer, Joe Defranco, “he trains for them like it’s real combat. So while he and Undertaker might be friends in real life, that’s still a 6’7”, 300-pound guy who can hurt you. He told me last year going
 into the match with Lesnar [at Wrestlemania 29] that ‘he’s going to put me in this armbar, but I want to be
 able to stand up and lift him up and slam him.’ There’s nothing fake about being able to lift Brock Lesnar with one arm.”

35
5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the  mass-building  equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

36
7 Best Post-Workout Dinner Ideas

The workday is finally over and you have just finished 45 minutes of sweat-drenching, stress-busting exercise. Now your stomach is rumbling and the burning question is, “What’s for dinner?” Ideally, a post-workout meal is a mix of muscle-building protein and energy re-fueling carbohydrates, but your late-day meal should have slightly less carbohydrates than one you would eat after a morning or noon workout routine . The reason: We are less active at night, and while we need enough carbs to replenish our glycogen stores, we don’t need extra energy when we go to sleep. Try these seven quick and easy meal ideas to get the perfect balance of protein and carbohydrates and boost your exercise recovery. Pre- and Post Workout Nutrition Guidelines>>> Get Healthy Food & Snacks at GNC Live Well >>>

37
Build Bigger Shoulders with the Landmine Lateral Raise

Combining the front, lateral, and rear-delt raises into one, the landmine lateral raise works the delts through a full range of motion, while your core braces you.

38
Only the Strong

How does the bench press fit into strongman training? This seems to be a topic that comes up a lot for various reasons. The No. 1 question I get asked the most by the average person is, “How much do you bench press?” But most people who don’t train wouldn’t understand the difference between a 300-pound bench press and a 600-pound bench press. Now for the people out there who do lift weights, it’s easy to understand the difference between even a 300-pound and 400-pound bench press. So let’s talk about how training the bench press can be beneficial. This is the most common big multijoint exercise for the upper body. It is a great way to improve strength and size. So why don’t more strongman competitors bench press? The answer is fairly simple. During strongman competition we always compete in events where we are standing and pressing something overhead. So the emphasis of press training is put on shoulder pressing; benching is commonly used only as a secondary exercise to help build overhead pressing strength. I’ve mentioned before that I prefer doing close-grip bench press training because, in my opinion, it transfers over better to building upper body overhead pressing power.

39
Mike O'Hearn on Twitter

Thank you @muscle_fitness for the kick ass spread! Grab your copy today and weigh in on the debate! #TitanOfFitness pic.twitter.com/eaqyd2yjT8

40
Your 4-Week Routine for a Shredded Summer Body

Summertime is just around the corner. Now is the time to put the finishing touches on your body before you hit the beach, go on vacation, or just start wearing more T-shirts and shorts. But if you still have some extra fat to lose, you’ll need to crank up the intensity to boost your results without having to spend a ton of time in the gym.

41
Kelly Smith lost over 100 pounds!

Success Stories Kelly Smith lost over 100 pounds! Kelly Smith turned flab to muscle by adopting the Oxygen lifestyle. The Oxygen Team | May 22, 2013 Name: Kelly Smith  Age: 34  Height : 5'2"  Weight before: 220 lb  Weight now: 112 lb  Location: Austin, Texas  Occupation: Mom of three boys  Favorite clean meal: Bison, brown rice, green beans and salad  Favorite body part to train: Legs Kelly Smith has never loved bra shopping. Weighing in at 220 pounds at her heaviest, the last thing she wanted to do was stand half-naked in front of a full-length mirror. But not anymore. Now more than 100 pounds lighter, she recalls a recent Victoria's Secret shopping spree, where the sales lady complimented her on a strong and "athletic" physique. "No one has ever called me athletic before!" says the excited mother of three. Fighting Cellulite For Kelly, losing the weight wasn't the problem. She got down to 125 pounds by tightening up her diet. But what should have been a woohoo! moment was overshadowed by leftover cellulite.

42
T NATION on Twitter

It's #HumpDay . That means hip thrusts today at the gym, right? How to do them: https://www.t-nation.com/training/flat-butt-fix … pic.twitter.com/8SL1K0HaLB

43
Lego Maggie Trailer stop motion animation Zombie Movie

Please Rate, Comment, and Subscribe!!! Lego stop motion animation of Maggie Trailer 2015. "Maggie" release date May 8, 2015 Genre: Drama, Horror, Thriller Director: Henry Hobson Stars: Arnold Schwarzenegger, Abigail Breslin, Joely Richardson A teenage girl in the Midwest becomes infected by an outbreak of a disease that slowly turns the infected into cannibalistic zombies. During her transformation, her loving father stays by her side. As a virulent zombie epidemic spreads terror across the globe, a father (Arnold Schwarzenegger) cares for his infected daughter while struggling to prepare her for the inevitable. Maggie Official Trailer #1 (2015) - Arnold Schwarzenegger, Abigail Breslin Movie HD https://www.youtube.com/watch?v=AQ5Vz... Facebook: https://www.facebook.com/MaggieTheMovie

44
7 Best Moves for Crazy Obliques

Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.

45
Biotest on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

46
Episode 3: Part 1/2 Powerlifting, Time Tams and Metabolism with Dr Layne Norton

Alice is a qualified Exercise Sport Scientist, Nutritionist, current Masters student and Strength Coach. She has enjoyed success both domestically and internationally competing in the IFBB Bikini division. Before moving into fitness pageants, Alice was an accomplished sprinter.

47
13 Extreme Celebrity Fitness Transformations

Celebrities seem to have it all, but one thing money can’t necessarily buy them is a sick (or sickly) bod—for that, they have to work out and eat right, just like us... even if they do get lots of help from personal trainers and chefs. Whether it be for an Oscar-worthy movie role, to fight obesity or to battle diabetes, these stars got serious about their shape with extreme diet and fitness. Here’s how they got those famous bodies.

48
28 days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

49
The Hottest Women of the 2015 Met Gala

Fashion’s biggest night—arguably even more so than the Oscars—went down in New York City last night at the 2015 Met Costume Institute Gala. Never heard of it? Well, all you need to know about this annual fund-raiser is that it routinely attracts the hottest women of Hollywood, music, and fashion (wearing bold—and barely there—dresses) this side of J-Lo. (And yes, Jennifer Lopez represented in a red Versace number, adorned with a jeweled dragon in honor of the night’s “China: Through the Looking Glass” theme.) Here are the rest of the ladies who turned heads and dropped jaws at the Met Gala.

50
Labrada Jamie Eason Signature Series Anti-Bloat at Bodybuilding.com

When I was first contemplating a nutrition line, a product to help reduce bloat was certainly at the top of my wish list. There have been so many occasions, whether it be a photo shoot, a competition or even my own wedding, where all I could do was hope and pray that I wouldn't be retaining water on my big day. Not to mention, it's perfect for any time you want to reduce belly bloat and slip into that tight top or dress.

51 America's Hot Girls of the Gym: 3
52 Originally posted by Phil Heath on Sqor Sports.
53 10-Minute Treadmill Blast
54 6 Testosterone Boosting Foods
55 Photos from the First-Ever Project Flex Camp
56 7 Reasons You Need a Personal Trainer
57 Men's Fitness on Twitter
58 How to Grow Muscle All Night
59 Ronda Rousey Named Most Dominant Athlete Alive by Business Insider
60 Shawn Wesson on Twitter
61 Trainclean on Twitter
62 Brian Grissom on Twitter
63 Weights or Cardio
64 The Wheel Deal: 2 Workouts To Build Bigger, Stronger Legs - Bodybuilding.com
65 Get Fit, Fast: Your 30-Minute Workout Plan! - Bodybuilding.com
66 Bradford Press
67 Ronnie Coleman White Chocolate Macadamia Cookies - King's Kitchen Episode 2 w/ Marlen T Page
68 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1317/Ten_Sprint_Tips_For_Women.aspx
69 ErgoGenix ErgoCut at Bodybuilding.com
70 3 Huge Diet Mistakes to Avoid
71 Beyond the Breast
72 Joey McClure on Twitter
73 6 Reasons Your Abs Won't Pop | Eat This Not That
74 Fighter Diet News
75 Kevin Levrone on Twitter
76 One-Arm Front Deadlift